18 year old wanting to lower body fat

danielgalway

Hi all,

I'm an 18 year old student.
Ive been going the gym since november .

Been trying to cut my bodyfat the last few weeks but have been failing.

Im 5' 8'' with 20.3% bodyfat.
160.8 pounds

Im aware i need to be in a calorice deficit which i know to be around 1800 cal for me.

The last few weeks ive been doing on average 3 exercises , 3 sets p/exercise (9 sets in total) with each muscle group every second day.

i.e.

Mon chest (9 sets) tris (9 sets) & abs
tues cardio
wed back shoulders & abs
thurs cardio
friday legs bis (I know ...a very odd combination) & abs
saturday cardio
sunday rest


Normally on days not doing weights i do the spartacus circuit on youtube as interval training.. it's a full body workout. lasts about 20mins-30mins

Also lately i have been going out cycling for an hour now that the weather is good.

Also cheat day once a week

Anyone have any ideas as to why i havent been losing fat?
I'm curious am i eating too much carbs? or am i not eating enough?
Am i doing too many sets per muscle group?

This problem has been really getting on my nerves


My diet is as follows:

wake up 200mls skimmed milk and 40g oats with 100mls skimmed milk

meal 2: 2 basa fish fillets 111 cal p/fillet in a wholemeal pitta bread sandwich 167cal

meal 3: 170g chicken breast with 100g cooked brown rice and 100g veg

meal 4: 170g chicken breast with wholemeal pitta bread

roughly 170g protein 150-160g carbs


Sorry for the big long paragraph..just giving all the info i can to get a much help possible

Any help is really appreciated.

Heat_Wave

danielgalway wrote: »

Been trying to cut my bodyfat the last few weeks but have been failing.

Also cheat day once a week

Anyone have any ideas as to why i havent been losing fat?
I'm curious am i eating too much carbs? or am i not eating enough?
Am i doing too many sets per muscle group?

This problem has been really getting on my nerves


My diet is as follows:

wake up 200mls skimmed milk and 40g oats with 100mls skimmed milk

meal 2: 2 basa fish fillets 111 cal p/fillet in a wholemeal pitta bread sandwich 167cal

meal 3: 170g chicken breast with 100g cooked brown rice and 100g veg

meal 4: 170g chicken breast with wholemeal pitta bread

roughly 170g protein 150-160g carbs

You are eating way too many carbs.

You are lacking some great fats in there.

If you really want to see results then I definitely wouldn't recommend having a cheat day, just have a cheat meal.

Meal 1: Egg omelette (throw in some spinach)

Meal 2: Handful of nuts + piece of fruit

Meal 3: Chicken breast with green vegetables

Meal 4: Humous + or protein shake

Meal 5: Chicken/steak with vegetables

I'd ditch the skimmed milk (laced with sugar) and opt for almond milk instead.

danielgalway

ok thanks


For the protein shake in meal 4 ... do you mean whey?

Pace2008

Heat_Wave wrote: »

I'd ditch the skimmed milk (laced with sugar) and opt for almond milk instead.

There is actually more sugar in the sample diet you listed, what with the two pieces of fruit and all. Not that 16.5g of sugar from 300ml of milk is something you should be going out of your way to avoid, in any case.

Heat_Wave

Pace2008 wrote: »

There is actually more sugar in the sample diet you listed, what with the two pieces of fruit and all. Not that 16.5g of sugar from 300ml of milk is something you should be going out of your way to avoid, in any case.

I listed one piece of fruit.

If you have more constructive advice to give the OP then fire ahead.

danielgalway

so is it that my carbs and sugars are very high?
Also is the number of sets im doing per group enough?